Animated GIF · Available via API
gif_boxAlternate Lateral Pulldown
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fitness_center Equipment
CableCategory
strength
Mechanic
compound
Cal/min
5.5
Force
pull
Alternate Lateral Pulldown is a intermediate multi-joint compound pulling exercise targeting the Lats in the Back region. Performed using cable, it falls under the strength category. Secondary muscles engaged include Biceps and Rhomboids.
list_alt Step-by-Step Instructions
Sit on the cable machine with your back straight and feet flat on the ground.
Grasp the handles with an overhand grip, slightly wider than shoulder-width apart.
Lean back slightly and pull the handles towards your chest, squeezing your shoulder blades together.
Pause for a moment at the peak of the movement, then slowly release the handles back to the starting position.
Repeat for the desired number of repetitions.
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